-That a Harvard study shows that one of the many benefits of fish oils is to cut the risk of gum disease.
-That blocking Myostatin helps increase fat breakdown/use and activates genes controlling brown fat activity. (Note: creatine has been shown to help decrease Myostatin!)
-That eating broccoli with spicy foods enhances absorption of its main cancer-fighting component, sulforaphane.
-That taking Co-Q 10 before intense exercise has been proven to reduce oxidative stress and muscle damage.
That according to research dark roast coffee beats light roast when it comes to increasing antioxidant levels and weight loss.
-That for deeper and more restful sleep some experts recommend one to two teaspoons of honey in warm chamomile tea.
-That while lactic acid hurts, it also signals the body to produce more GH, which is excellent for fat burning.
-That an FSU study proves that prunes/dried plums helps to strengthen bones.

"Don’t just lift the weights…ATTACK THEM! Tear them apart! Treat every rep as if it were the last you would ever perform. Lift like your life is on the line. Look at the weights and then listen as they mock you… “C’mon wimp! You can’t lift us! Go home and curl up on the couch with your dolls, some potato chips and watch Oprah!” Then, go ahead and retaliate with the kind of ferocity that you are saving for your worst enemy! Do whatever it takes to psyche yourself up. Yell…growl…slap yourself…think of people you hate (or taxes). Just get PISSED OFF! Then, channel all of that intense anger and emotion into every rep of every set. You cannot simply whisper at your muscles, you must scream at them! Don’t just workout…GO TO WAR!" --COACH ERIC BROSER

One of the best ways to shock your muscles into new growth is to force them to deal with a stress that they are not at all used to. Because the human body is literally an “adaptive machine,” if you continually perform the same exercises over and over again you will eventually reach a plateau in size, even if you increase your strength. Utilizing unilateral exercises is a fantastic method for providing a unique stimulus to the muscles and nervous system, with the result being a heightened hypertrophy response. Some of the advantages of unilateral movements include:

-The ability to concentrate more completely on the target muscle, allowing for more intense contractions and superior pumps.
-The utilization of more muscle fibers and exhaustion of more motor unit pools within the target muscle.
-Greater stimulation of stabilizer muscles.
-Improvement of strength imbalances between each side of the body.

While many of you have probably used basic unilateral movements such as concentration curls and one arm dumbbell rows, very few trainees have taken advantage of such amazing growth producing movements as unilateral leg presses, squats, seated dumbbell presses, dumbbell upright rows, pull downs, flyes, etc. If you take some time to think about it, you can perform dozens of exercises one side at a time, while perhaps reaping double the rewards.

Win yourself (1 winner) a bottle of PRODIGY or THERMADEX or PARAGON just by helping us spread the word about the most exciting new supplement line to hit the fitness industry! Here is how (please read in entirety):

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My numbers have plateaued after 4-5 weeks of consistent gains if 5-10lbs per lift per week..

Today I am going to use the same exercsis but go uni where I can (underhand pull downs, straight arm pull downs, db curls)

First step is to eliminate the movement you have plateaued on for a few weeks, but add in a similar movement that you can move up on week to week. Then go back to original movement and see if you can again move up.

First step is to eliminate the movement you have plateaued on for a few weeks, but add in a similar movement that you can move up on week to week. Then go back to original movement and see if you can again move up.

Gotcha- straight arm pulldowns and pullovers ARE similar though, and I've been doing both-- not the best idea?

Edit: I'm on the final week and workout of this 6 week training cycle so I'm not surprised I hit a plateau here..

My name is Eric Broser. I am 44-years old and drug free for life. I continue to get better year by year through hard work, dedication to my diet and training, and by keeping my testosterone levels optimized. But no TRT/HRT for me - no doctors, needles, or patches - JUST AN INCREDIBLE, SCIENTIFICALLY VALIDATED, FIELD TESTED hormone modulator like PARAGON from PNI is needed! Get on PNI and get the RESULTS you DESERVE!

*That very similar exercises for the same body part (e.g. BB bench press/DB bench press/Smith bench press) all affect the muscle differently. Because exact distance weight travels and muscle activation varies, each movement provides a unique benefit. Thus include variety to achieve full development.
*That a new study shows that shorter rest intervals between sets (60 seconds) induce a greater natural testosterone output than longer rest intervals (90 seconds). It is still unclear, however, if this transient test boost will enhance muscle growth.
*That research suggests that L-arginine may increase levels of brown fat in the body, which can promote weight loss. Unlike white fat, brown fat dissipates energy rather than stores it.

‎"COMPLACENCY SUCKS: It’s perfectly ok to pat yourself on the back after a solid set or productive workout, but don’t let that smile get stuck on your face! In other words…GET OVER IT and GET ON WITH IT! Set your sights on the next set or next workout and think about how you will CRUSH your previous accomplishments. Complacency is the enemy of a bodybuilder…especially one seeking FREAK status. Remember, your body is an adaptive machine! You MUST push further to progress to the next level. Kick your butt today, but kick it harder tomorrow! You just benched 315 for the first time? AWESOME! Now its time to figure out what it will take to nail down 320. To reach your potential you cannot merely be hungry…you must be starving!"

?"COMPLACENCY SUCKS: It’s perfectly ok to pat yourself on the back after a solid set or productive workout, but don’t let that smile get stuck on your face! In other words…GET OVER IT and GET ON WITH IT! Set your sights on the next set or next workout and think about how you will CRUSH your previous accomplishments. Complacency is the enemy of a bodybuilder…especially one seeking FREAK status. Remember, your body is an adaptive machine! You MUST push further to progress to the next level. Kick your butt today, but kick it harder tomorrow! You just benched 315 for the first time? AWESOME! Now its time to figure out what it will take to nail down 320. To reach your potential you cannot merely be hungry…you must be starving!"

Q. I was told by a guy at my gym that I am wasting my time directly training my shoulders and arms. He said that these body parts would grow huge simply by training chest and back very heavy. It is obvious that the shoulders and arms are involved in presses and rows, but is that really enough?

A. This is actually an interesting question that I am going to be forced to answer in two ways. Yes, it is absolutely true that the triceps and anterior deltoids are stimulated during all chest press movements and that the biceps and posterior deltoids are heavily involved in all back pulling exercises (row, pull downs, pull ups). And since most lifters can move some pretty heavy iron on movements like bench presses, incline presses, bent rows, seated rows and one arm rows, there is no doubt that some significant development will result in the smaller assisting muscles as well (biceps, triceps and shoulders)…And this effect will be amplified if you have particularly good genetics for building muscle in these areas (hello Lee Priest and Kevin Levrone!). With that said, if you are someone with only a limited time to spend in the gym and also only crave pure bulk, without the detail and perfect proportions of a competitive bodybuilder, then you can probably be rather successful primarily training chest, back, and legs each week, while leaving the arms and shoulders alone. A Monday, Wednesday, Friday type schedule would work well here, with legs sitting between the two upper body sessions. Now for the other side of the coin…If your goal is to maximize the development of every body part and to either compete on a bodybuilding stage, or at least look as if you do, I feel it is certainly necessary to do direct work for both the arms and delts. While I do feel you can build larger bis, tris and shoulders without “isolating” them, I do not feel you can reach your full genetic potential for size, nor can you build the type of “completeness” you see on a bodybuilder’s physique. There are a myriad of angles, grips and innervation patterns that are necessary to bring out the optimal development of every muscle group… even the smaller ones. This means direct work…curls, extensions, laterals, etc. So what I am saying here is that it is up to you to figure out what you really wish to accomplish and then to take the proper route to get you there. Ask yourself this…“Am I a bodybuilder or a guy who lifts weights?” Your answer will tell you what you need to do.

<<Note: We would appreciate if the winner would post a product review on their page and share it here as well. This feedback is important to us and other consumers!>>

Win yourself (1 winner) a bottle of PRODIGY or THERMADEX or PARAGON just by helping us spread the word about the most exciting new supplement line to hit the fitness industry! Here is how (please read in entirety):

1. PLEASE Like our page if you have not already and PLEASE ask your friends to like our page as well!
2. PLEASE Share THIS post on your own page and choose ANOTHER post from this page and share it on your page as well. (Note: the more shares I see that you are responsible for the more ENTRIES you will have and more CHANCES TO WIN!) 3. PLEASE subscribe to our new YouTube page here: https://www.youtube.com/user/PNIONLINE
4. PLEASE like our new TEAM PNI FB page here: https://www.facebook.com/teampremium...ticals?fref=ts

Once I have my list of "shares" at the end of the weekend I will randomly choose 1 winner that will receive the PNI product of choice SORRY, BUT THIS IS OPEN TO U.S. RESIDENTS ONLY. Good luck and have an awesome weekend! We LOVE our PNI fans and friends!! Thank you for being a part of "us."

*That research shows that eating nuts promotes fat loss through increased energy expenditure and diet-induced thermogenesis. Further evidence about nuts reveals that they can lower cholesterol, increase antioxidant levels, decrease blood pressure, and improve glucose tolerance in diabetics.
*That if you get frequent headaches you may be deficient in magnesium. Low levels of this mineral can trigger spasms in the cerebral arteries, which can lead to migraines.
*That Resveratrol (found in red wine/grapes, but also available as a supplement) has been found to possibly reduce risk of cardiovascular disease and improve heart and skeletal muscle function at 8-16 mg per day.

DREAM: "DO NOT set limits! DO NOT let anyone tell you what you can and cannot accomplish. Ignore the guys in lab coats that claim you can “only get so big.” Laugh at those that tell you that you can’t get big or ripped unless you use steroids, clenbuterol, insulin and GH. Your body is only limited by where your mind is willing to take you. People defy the “laws” of science and reason every day! Nobody ever thought that Roger Maris’ home run record could ever be broken…but it has been smashed more than once! Nobody ever believed a 4-minute mile would ever be run…it is now commonplace! An 800 lb bench press was once thought insurmountable…now there are men that do reps with it! Conceive, believe, and then ACHIEVE! Those that are afraid to dream are bound by the limits that their mind sets for them. DREAMERS see beyond what is and seek out what can be. So dream my friends, and dream BIG! Always look to raise the bar…and once you do, jump right over it and don’t look back."

Behind Back Upright Row/Shrug: I learned this exercise by watching Lee Haney train years ago during his Olympia years. I have seen a lot of guys do barbell shrugs behind their back, but never the way Haney did them. I personally feel that Haney’s consistent use of this movement was at least partially responsible for the great detail he showed in his rear, upper traps, and mid-back. Stand in front of a loaded barbell and take a shoulder width grip. Lift the weight upward by performing a half shrug, half upright row, with the goal of getting the bar to about the height of your low back. To get the bar to this position you might have to slightly arch your back as you lift the weight, which will help you clear your rear end. Keep your lower back muscles tight to avoid injury, and make sure to get a good squeeze at the top. This exercise can be performed on a Smith machine as well (my preference).

Palms Back Bent Lateral: This exercise is not only excellent for mid-back detail and development, but for beefing up the rear delts as well. Bend over at the waist so that your torso is basically parallel to the ground. Make sure there is a slight bend in the knees to take some pressure off the low back. Pick up a pair of light dumbbells and allow them to hang down in front of you. With your arms almost completely straight, raise your arms out to the sides in a path that is perpendicular to your torso. At the peak of the movement your elbows should be at shoulder height, and you should aggressively squeeze your middle back. This is not an exercise where heavy weight should be used, or form will be compromised.

Rope Seated Cable Row: Use a rope attachment at a seated cable row station. Position yourself on the bench with your knees slightly bent and your torso vertical. Pull the rope toward the neck as you bring your elbows up, out to the sides and back. Make sure the upper arms remain parallel to the ground to effectively activate the mid-back musculature, while minimizing lat recruitment. Before initiating each rep, allow the mid-back to stretch by keeping the torso vertical, and simply releasing the shoulders forward. Squeeze the shoulder blades together tightly at the peak contraction point.

Just finishing up a HIIT treadmill session but as I was walking into the gym I found myself already bored! Were can I find some fun and challenging and EFFECTIVE fat loss circuit type workouts done with body weight and plyos? I'd love to incorporate it into my training moving forward.

Ps- on day 3 of paragon and already drying out at a RAPID pace. Also got blood work from PRE Paragon and can most likely get more next month... My t has gone up at mid 700s (577 free) so I'm hoping that paragon will help free up the rest of that stuff!!

Just finishing up a HIIT treadmill session but as I was walking into the gym I found myself already bored! Were can I find some fun and challenging and EFFECTIVE fat loss circuit type workouts done with body weight and plyos? I'd love to incorporate it into my training moving forward.

Ps- on day 3 of paragon and already drying out at a RAPID pace. Also got blood work from PRE Paragon and can most likely get more next month... My t has gone up at mid 700s (577 free) so I'm hoping that paragon will help free up the rest of that stuff!!

Awesome stuff bro. Thanks for this update. Try doing a Google search on plyometric circuit training and see what you find!

-That regular weight-training can aid in preventing "metabolic syndrome," which is linked to serious health issues like cardiovascular disease and diabetes.
-That a studies show that eating 2.56 grams of garlic daily can reduce cold/flu duration by up to 61%.
-That pomegranates contain unique antioxidants that may
actually reverse plaque buildup in arteries.

"TOUGHEN UP: Do not avoid pain…embrace it! Everyone knows the saying, “When the going gets tough, the tough get going!” This applies to the art of bodybuilding perfectly. There is simply no way around it…if you want to be a FREAK (special, awesome, amazing, way above average!), you must learn to deal with pain. Learn to think of pain as your closest friend, and invite it over every time you lift a weight. When pain occurs (unless it is “injury” pain…please learn the difference) while training, do not think this is the end of your set, but just the beginning! Think of pain as a signal. It is telling you that you have entered the growth zone. The juncture of the set that will trigger the physiological mechanisms that will lead to growth. When your muscles are burning, your heart is racing, and the nausea is overbearing, simply smile, and remember…you are now one step closer to your goal." -Coach Eric Broser